Fact vs. Fiction: How to get all 60 minerals in your diet (and why you don't need to)

October 31, 2025 •

3 min read

Scientists recognize only about 15-20 minerals as essential for human health, not a specific and arbitrary number like 60. Rather than attempting to get all 60 minerals in your diet, a balanced approach focusing on key nutrients is the most effective and safest strategy for lifelong health.

Quick Summary

This article clarifies the misconception about needing 60 minerals, outlining which ones are truly essential. It provides practical strategies for acquiring vital minerals through a balanced diet, including specific food sources, preparation methods, and techniques to maximize absorption.

Key Points

Myth Busting: Only 15-20 minerals are scientifically recognized as essential for human health, not 60.
Diverse Food Sources: A varied diet including lean meats, seafood, leafy greens, nuts, seeds, whole grains, and legumes covers essential mineral needs.
Boost Absorption: Pairing iron-rich foods with Vitamin C enhances iron absorption.
Strategic Eating: Avoid inhibitors like coffee, tea, and high-calcium foods alongside iron-rich meals.
Balanced Approach: A whole-foods diet is preferable to relying solely on supplements for mineral requirements.
Macrominerals and Trace Minerals: Understand the difference and roles of macrominerals (e.g., calcium) and trace minerals (e.g., iron).

Debunking the '60 Minerals' Myth

The idea that the human body needs exactly 60 minerals is a popular but misleading nutritional myth. Scientific consensus indicates that the number of minerals essential for human health is much lower, typically between 15 and 20. These essential minerals are categorized into macrominerals, required in larger amounts, and trace minerals, needed in very small quantities. Focusing on these scientifically-backed nutrients through a balanced intake is key.

Essential Minerals: The Two Key Categories

Macrominerals

Macrominerals are essential minerals needed in relatively large amounts. Key macrominerals include calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulfur. They play vital roles in bone health, nerve function, muscle function, fluid balance, and various metabolic processes.

Trace Minerals

Trace minerals are vital nutrients required in smaller amounts. Important trace minerals consist of iron, zinc, copper, manganese, iodine, selenium, molybdenum, chromium, and cobalt. These minerals support functions like oxygen transport, immune system health, metabolism, thyroid hormone production, and antioxidant defense.

Maximizing Mineral Intake Through Your Diet

A varied and balanced diet is the best way to ensure adequate mineral intake. Focus on incorporating the following food groups:

Leafy Green Vegetables: Rich in magnesium, potassium, and calcium.
Nuts and Seeds: Good sources of magnesium and zinc.
Whole Grains: Provide magnesium, manganese, and selenium.
Legumes: Offer iron, phosphorus, and magnesium.
Lean Meats and Seafood: Excellent sources of iron, zinc, and selenium.
Dairy Products: Supply calcium and phosphorus.
Other Sources: Iodized salt for iodine; organ meats for copper and selenium.

Strategies for Enhanced Mineral Absorption

Improving mineral absorption from food is crucial. Certain practices can help:

Key Absorption Tips

Pair Iron and Vitamin C: Vitamin C significantly increases the absorption of non-heme iron.
Soak Grains and Legumes: This process reduces phytic acid, which can inhibit mineral absorption.
Manage Tea and Coffee: Consuming these between meals can help avoid interference with iron absorption.
Include Healthy Fats: Healthy fats aid in the absorption of fat-soluble vitamins that support mineral absorption.
Chew Thoroughly: Proper chewing enhances the initial stages of digestion and nutrient absorption.

Comparison of Key Minerals and Their Dietary Roles


Mineral (Essential)	Primary Function	Rich Food Sources	How to Maximize Absorption
Calcium	Bone health, nerve function	Dairy, leafy greens, fortified foods	Combine with adequate Vitamin D.
Iron	Oxygen transport	Red meat, lentils, spinach, fortified cereals	Combine with Vitamin C; avoid tea/coffee with meals.
Magnesium	Muscle function, metabolism	Nuts, seeds, leafy greens, legumes	A varied diet supports absorption.
Zinc	Immune function, wound healing	Oysters, red meat, whole grains	Avoid combining with high calcium foods.
Iodine	Thyroid function	Seafood, dairy, iodized salt	Generally well-absorbed.

Conclusion

The goal is not to consume an arbitrary 60 minerals, but rather to ensure adequate intake of the essential macrominerals and trace minerals necessary for health. A diverse and balanced diet rich in whole foods is the most effective way to achieve this. By focusing on dietary variety, smart food pairings, and absorption-enhancing techniques, you can provide your body with the vital nutrients it truly needs. A well-rounded diet is typically sufficient for most individuals. Learn more about essential minerals on the Harvard Health blog.

Frequently Asked Questions

No, it is not possible or necessary to get all 60 minerals in your diet. The human body only requires about 15-20 minerals that are recognized as essential for health. The '60 minerals' claim is a nutritional myth, and focusing on a diverse diet rich in essential minerals is the proper approach.

Macrominerals are essential minerals that the body needs in large quantities, such as calcium and magnesium. Trace minerals, like iron and zinc, are equally important but are only needed in very small, or trace, amounts.

To maximize mineral absorption, combine nutrient-rich foods with absorption enhancers like Vitamin C for iron. Other strategies include soaking grains and legumes to reduce phytic acid and chewing food thoroughly.

Supplements cannot fully replace a balanced diet. A varied diet provides essential minerals in their natural state, along with other beneficial compounds like fiber. While supplements can address specific deficiencies under medical supervision, they are not a substitute for whole foods.

The best sources for essential minerals include leafy green vegetables, lean meats, seafood, nuts, seeds, whole grains, and legumes. A diverse intake from these food groups ensures a wide spectrum of nutrients.

Yes, some substances can inhibit mineral absorption. Avoid consuming tea, coffee, and large amounts of high-calcium foods at the same time as iron-rich meals, as they can interfere with iron absorption.

Some of the most common mineral deficiencies include iron, calcium, and magnesium. Certain populations, such as pregnant women, older adults, and vegetarians, may be at higher risk for certain deficiencies.